How to Do the Band Skull Crusher
Beginner arms exercise with band.
The Band Skull Crusher is a beginner-level arms exercise that puts focused tension on the triceps, using band. As an isolation movement it lets you target the triceps directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Arms
- Primary muscle
- Triceps
- Equipment
- Band
- Difficulty
- Beginner
- Type
- Isolation
How to perform it
- 1Secure a band to the base of a rack or the bench.
- 2Lay on the bench so that the band is lined up with your head.
- 3Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor.
- 4With the elbow flexed, the band should be above your head.
- 5This will be your starting position.
- 6Extend through the elbow to straighten your arm, keeping your upper arm in place.
- 7Pause at the top of the motion, and return to the starting position.
How to program the Band Skull Crusher
- Use the Band Skull Crusher later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Band Skull Crusher alternatives
No band? These train the same triceps, grouped by what you have available.
Dumbbell or kettlebell
Barbell
Easier and harder variations
The Band Skull Crusher is rated beginner. Regress while you build the pattern, progress once it feels easy.
What to pair it with
For a balanced session, pair the Band Skull Crusher with a move for the opposing muscles — the Incline Reverse-Hands Push-Up (biceps) or the Reverse Hands Push-Up (Bar) (biceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Band Skull Crusher can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Pull days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Band Skull Crusher automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Band Skull Crusher work?
The Band Skull Crusher primarily targets the triceps within the arms muscle group.
What equipment do I need for the Band Skull Crusher?
You need band to perform the Band Skull Crusher.
Is the Band Skull Crusher a compound or isolation exercise?
The Band Skull Crusher is an isolation exercise, focusing work on a single muscle group. It's well suited to beginner trainees.
How many sets and reps of the Band Skull Crusher should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Band Skull Crusher good for beginners?
Yes — the Band Skull Crusher is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Band Skull Crusher?
Good substitutes that train the same triceps include the Bench Dip On Floor (bodyweight), the Bench Dips (bodyweight), the Dumbbell Lying Skull Crusher (dumbbell). Pick the one that matches the equipment you have.
Can I do the Band Skull Crusher at home?
Yes, if you have band at home. It's an easy movement to keep in a home routine.
